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Physical Education > Diet and Nutrition > Flashcards

Diet and Nutrition Flashcards

1
Q

What are simple carbohydrates?

A
  • quickest source of energy

- quickly digested

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2
Q

Where can simple carbohydrates be found?

A
  • anything with refined sugar in it

- e.g. fruits and processed foods

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3
Q

What are complex carbohydrates?

A
  • slower source of energy

- takes the body longer to digest

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4
Q

Where can complex carbohydrates be found?

A
  • nearly all plant-based foods

- e.g. pasta, bread, rice and vegetables

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5
Q

What nutrient is the principle source of energy?

A

carbohydrates

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6
Q

What are carbohydrates and how are they stored?

A
  • Main source of ‘fuel’ for high intensity AEROBIC work
  • after being digested, its stored as glucose and enter bloodstream. Then stored as glycogen in liver and muscles.
  • stores are limited = regular refuelling necessary
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7
Q

What are saturated fats?

A
  • the ‘bad’ fat
  • too much = weight gain, reduced stamina, limited flexibility and health problems
  • e.g. heart disease, diabetes, atherosclerosis, high cholesterol and high blood pressure
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8
Q

Where can saturated fats be found?

A
  • most from animal sources

- sweet and savoury foods

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9
Q

What is cholesterol?

A
  • type of fat found in the blood
  • mostly made in liver
  • carried as high-density lipoprotein and low-density lipoprotein
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10
Q

What is high-density lipoprotein?

A
  • the ‘good’ cholesterol

- role is to transport excess cholesterol back to the liver, where it’s broken down for other functions

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11
Q

What is low-density lipoprotein?

A
  • the ‘bad’ cholesterol
  • transports cholesterol to the tissues of the body
  • increases risk of heart disease
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12
Q

What are trans-fats?

A
  • allow food to have a longer shelf life (industrial process)
  • they are artificial hydrogenated
  • leads to high cholesterol, heart disease and diabetes
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13
Q

What are the ‘good fats’?

A

unsaturated fats (high energy source)

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14
Q

What are fats and what are their functions?

A
  • an energy for long duration
  • used for low intensity exercise
  • only used for AEROBIC exercise as it needs O2 to be broken down
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15
Q

What are proteins and what are their functions?

A
  • chains of amino acids that are important for growth and repair, making enzymes, making hormones and making haemoglobin.
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16
Q

What main nutrient would a power athlete use and why?

A
  • proteins
  • major source of energy
  • the need to repair muscle is vital for the next session so proteins are necessary
  • muscular hypertrophy = muscular growth
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17
Q

What are the main minerals that we need in our diet?

A
  • calcium
  • sodium
  • iron
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18
Q

Why is calcium needed?

A
  • strong bones

- efficient nerve and muscle contraction

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19
Q

Why is sodium needed?

A
  • regulates fluid levels
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20
Q

Why is iron needed?

A
  • it is involved in the formation of haemoglobin in the blood, in order to carry O2 around the body (helps binding of O2 to the haemoglobin)
  • improved stamina
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21
Q

What happens if you take in too much sodium?

A

increase in blood pressure

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22
Q

What can happen to a person if they have a lack of iron?

A

they can develop anaemia

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23
Q

What are the functions of vitamins?

A
  • keeps individual healthy
  • improves immune system
  • allows the performer to train maximally + recover quickly
24
Q

List the vitamins we need. (the ones we need to know about for a level)

A
  • Vitamin B1 (thiamin)
  • Vitamin B2 (riboflavin)
  • Vitamin B6
  • Vitamin B12 (folate)
  • Vitamin C (absorbic acid)
  • Vitamin D
25
Q

What are the functions of Vitamin B1?

A
  • keeps nervous system healthy

- break down + release energy w/ other B groups

26
Q

Where can B1 be found?

A

yeast, liver, egg, whole grain bread, nuts, red meats, cereals

27
Q

What are the functions of Vitamin B2?

A
  • keeps skin, eyes and nervous system healthy

- break down + release energy w/ other B groups

28
Q

Where can B2 be found?

A

dairy products, eggs, liver, fruits, vegetables, cereals

29
Q

What are the functions of Vitamin B6?

A
  • helps form hemoglobin

- helps body use and store energy from proteins + carbohydrates

30
Q

Where can B6 be found?

A

Meat, fish, eggs, bread, vegetables, cereals

31
Q

What are the functions of Vitamin B12?

A
  • makes red blood cells + keeps nervous system healthy

- releases energy from food

32
Q

Where can B12 be found?

A

red meat, dairy products, fish

33
Q

What are the functions of Vitamin C?

A
  • protects cells + keeps them healthy
  • breaks down carnitine
  • helps maintenance of teeth, bones, gums, connective tissue.
34
Q

Where can vitamin C be found?

A

fruits + green vegetables

35
Q

What are the functions of Vitamin D?

A
  • absorption of calcium (keeps teeth and bones healthy)

- helps with phosphocreatine recovery in mitochondria )

36
Q

Where can vitamin D be found?

A

the sun (under skin), less amount in oily fish and dairy produce.

37
Q

What are the exercise-related functions of vitamin B1?

A

• works w/ other B groups to break down and release energy in food
• keeps nervous system healthy

38
Q

What are the exercise-related functions of vitamin B2?

A

• works w/ other B groups to break down and release energy in food
• keeps skin, eyes and nervous system healthy

39
Q

What are the exercise-related functions of vitamin B6?

A

• helps form haemoglobin
• helps body use and store energy from protein and carbohydrates in food

40
Q

What are the exercise-related functions of vitamin B12?

A

• makes red bood cells + keeps nervous system healthy
• releases energy from food

41
Q

What are the exercise-related functions of fibre?

A

Slows down break down of food so there is a slower, more sustained release of energy . Bulk in the small intestine = prevented constipation and aided digestion

42
Q

How does water aid exercise?

A

• transports nutrients, hormones and waste products around the body
• regulates body temperature (prevent overheating while exercising)
• keeps the body hydrated

43
Q

Define dehydration

A

The event whereby the body loses more fluid than what it takes in

44
Q

How does dehydration impact performance?

A

• allows blood viscosity to increase, decreasing the flow of blood to the working muscles + skin
• reduced sweating to prevent water loss = increase body temperature
• muscle fatigue and headaches
• increased HR = lower CO
• reduction in exchange of waste products transport of nutrients
• decreased performance levels/reaction time/decision making

45
Q

What is glycogen loading?

A

A form of dietary manipulation to increase glucose stores over and above what can be normally stored - used my endurance athletes.
6 days before comp, for 3 days, high protein consumption and high intensity exercises (depleting any existing carb stores) then remaining days, high carbohydrate diet and light intensity exercise (by depleting then eating lots = double store of glycogen)

46
Q

What are the advantages of glycogen loading?

A

• increased glycogen storage
• increased glycogen stores in muscles
• delays fatigue
• increased endurance capacity

47
Q

What are the disadvantages of glycogen loading?

A

During carb-loading:
• water retention = bloating
• heavy legs
• affects digestion
• weight increase
During depleting:
• irritability
• can alter training due to lack of energy

48
Q

What is creatine monohydrate?

A

Referred to as creatine, a compound the body can make naturally which supplies energy for muscular contraction, taking supplements can improve the ATP-PC system and help improve recovery time.

49
Q

What are the advantages of taking creatine monohydrate as a supplement?

A

• provides more ATP
• replenishes phosphocreatine stores
• makes ATP-PC systems last longer
• improves muscle mass

50
Q

What are the disadvantages of taking creatine monohydrate as a supplement?

A

• hinders aerobic performance
• mixed evidence to show benefits
• side effects like, muscle cramps, diarrhoea, water retention, bloating and vomiting

51
Q

What is sodium bicarbonate?

A

A white soluble compound used as an antacid

52
Q

What are the advantages of taking sodium bicarbonate as a supplement?

A

• reduces acidity in muscle cells
• delays fatigue
• increases buffering capacity in the body

53
Q

Define buffering

A

• the ability of the blood to compensate for the build up of lactic acid /H+ ions to maintain pH levels

54
Q

What are the disadvantages of taking sodium bicarbonate as a supplement?

A

Side effects:
• pain
• vomiting
• cramping
• diarrhoea
• bloating

55
Q

What is caffeine?

A

A naturally occurring stimulant

56
Q

What are the advantages of taking caffeine as a supplement?

A

• increased alertness
• reduces effects of fatigue
• allows fats to be used as an energy store
• improves reaction time / decision making
• may benefit aerobic performance

57
Q

What are the disadvantages of taking caffeine as a supplement?

A

• loss of fine control
• on large quantities, against laws of most sports
• side effects like: dehydration, insomnia, stomach/muscle cramps, vomiting, diarrhoea and irregular heart beat

Physical Education (24 decks)

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